Vitamin C (Ascorbic Acid)

Specialist

also —

What it isVitamin C is a water-soluble antioxidant that humans cannot synthesize — it must come from food. It accumulates in immune cells, brain, and the adrenal glands.

DoesDonates electrons to neutralize reactive oxygen species, drives collagen synthesis, regenerates vitamin E, supports immune, and aids iron absorption.

GoodAdequate vitamin C supports skin, immune, vascular health, and antioxidant capacity.

BadDeficiency causes scurvy — bleeding gums, poor wound healing, anemia. Subclinical insufficiency tracks with cardiovascular and immune issues.

Standard

0.4–2.0 mg/dL.

Optimal

1.2–2.0 mg/dL (higher is good)

Modifiers

Falls with smoking, stress, infection; intake from foods generally adequate but easily depleted.

How to optimize

Lifestyle: Quit smoking (smokers need extra vitamin C).
Diet: Citrus, bell peppers, kiwi, strawberries, broccoli, kale, parsley.
Supplements: Vitamin C (500–1000mg/day, divided doses); liposomal vitamin C for higher absorption.
Peptides: —
Drugs: —

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